Everything You Need to Know About Fiddlehead Ferns (2024)

If you think ferns are only good for decorating office lobbies, you're wrong. They are also the source of one of the most whimsical vegetables around: fiddleheads. The curled up fern fronds may seem odd because of their shape, but the ultra-seasonal vegetables are well worth seeking out. Here's what you should know before heading to the farmers market to try fiddleheads.

Where can you find fiddleheads?

Fiddleheads can be found in much of the United States as well as Europe, Asia, and Canada: In fact, Tide Head, New Brunswick, calls itself the Fiddlehead Capital of the World. Fiddleheads grow wild in Maine, and social media users report seeing them at a Trader Joe's in California and the Pacific Northwest.

When are fiddleheads in season?

The spring plant peaks in May and the sprouts are generally foraged or picked from late April to early June before the plant grows into a fiddlehead fern.

What should you look for when purchasing fiddleheads?

With small coils that are tightly wound up, fiddleheads should be a vibrant, bright green, unless they are still covered in their brown papery skin. The skin should come off easily when rubbed. Purchase or pick only ostrich fern fiddleheads, as they are the safest for consumption.

What do fiddleheads taste like?

Fiddleheads are sweet like asparagus, grassy, and snappy like a great green bean, with a touch of broccoli stem. The spring vegetable has a unique texture due to its coiled shape.

How do you eat fiddleheads?

Because ostrich ferns contain a trace amount of a toxin, you should never eat them raw. (Not that you would want to — they are quite bitter when raw.) Cook them for at least five minutes. First, prep fiddleheads by rinsing the fronds and rubbing off any papery brown skin. Once clean, fiddleheads can be blanched and then grilled, steamed, braised, sautéed, roasted, or pickled. Don't get too fancy with the little guys. Serve them simply dressed in a vinaigrette or a creamy hollandaise, as you would prepare fresh asparagus, though they can be enjoyed on pizza or in pasta. (They're grilled on skewers in this spring yakitori recipe.)

What is the nutritional value of fiddleheads?

Rich in potassium, iron, antioxidants, and omega-3 fatty acids, fiddleheads are fantastically nutritious.